Moving Through Hurt

This meditation is a journey towards working through your hurt as opposed to around it. While our "hurts" may all be different and range in severity, this meditation is designed to gently assist you as you call up what is bringing you pain and work towards processing it in a healthy way.

You will observe your hurt without judgment, gain a better understanding of how it might work in your mind, with your emotions and body, while also helping you to utilize specific tools you can use at any time to soothe and release the tension associated with the hurt. There is a brief discussion regarding the concept you will be working with as this is important information to know before starting.

NOTE: The actual meditation practice starts at approximately 3 minutes in and continues for approximately 45 minutes. Please take your time with this meditation and be gentle and kind to yourself in the process. Seek support if you feel you need it.

Transcript

Hello and welcome to Freebird Meditations.

And welcome to this meditation for moving through what hurts.

As humans,

We all have hurts that need to be processed and healed somehow.

Things that have happened to us,

Or maybe are happening currently.

Things that we're holding onto,

Or just have some difficulty moving through.

Please know that this is okay.

We're humans,

And in a way,

It's just a part of life.

But when it comes to a point where these hurts impact us in a negative way,

Way on our hearts,

Keep us stuck,

It's perhaps time to pay attention to it.

Gain awareness to the feelings it brings up,

And grant the attention and care that it takes to successfully move through it.

As humans,

We sometimes have a tendency to hide from pain,

Conceal it,

Run from it,

Or sometimes even completely ignore it.

It's not your fault.

We've learned to behave in this way to survive in some way or another.

But over time,

Left unresolved,

These hurts can grow heavy,

Limit us in strange ways,

And sometimes speak to us in ways that we may not even understand.

Often they get stuck in our body,

Or they may manifest themselves in our behaviors and actions.

Again,

By acknowledging them honestly,

We can start to work through them effectively,

And they will begin to release their strongholds on our lives.

Then we can flourish,

And then we can be free.

I commend you for doing this.

Pain or hurts can be very hard,

And it often takes courage.

Feel free to take your time with this meditation.

Use it as needed.

Be gentle with yourself,

And do not push.

We will be working primarily with your breath,

Body awareness,

And your feelings.

If distraction or discomfort occurs,

Simply bring your attention to your breath.

This is all you need to do.

And allow a little time before you jump back into your regular levels of awareness.

So let's get ready to begin.

Find yourself in your most comfortable,

Relaxed position,

And in a place where you will not be disturbed during the duration of this process.

And just allow yourself to settle in.

Get to utilizing this time for your much needed and well-deserved well-being.

So let's begin with our breath.

Just notice how you are breathing right now.

And with this awareness,

Begin to slow down and deepen your breath.

Nowhere to go,

Nothing to do,

No right,

No wrong.

Simply breathing.

Remember,

Your breath is the key.

You can use it anytime and know that it wants to help you and support you.

So for a few more moments,

Continue just connecting with your breath.

Breathing in,

Exhaling out,

Rhythmically,

Calmly,

Peacefully.

If it helps to put your hand on your belly or your chest,

You're welcome to do so.

So just work with this for a few moments and begin.

Very good.

You are now at a deeper level of relaxation and awareness simply by using your breath.

And it feels very good to be relaxed,

Peaceful,

And free.

So let's take it one step further.

I'm now going to guide you in scanning your body from head to toe,

Looking for any areas of tension,

Stress,

Or discomfort.

As you do this,

You will use your beautiful breath as a means to work through the tension.

Breathing in and breathing out,

Allowing the tension to loosen its hold when you exhale.

Starting loose,

Letting go,

Setting free.

Starting at the top of your head.

Simply observe and witness this part of your body.

Breathing in and breathing out,

Feeling a peaceful sensation with each breath.

Allow your awareness to move downward over your face,

In your forehead,

In your jaw,

The base of your skull.

And allow your breath to let the tension dissolve or melt away.

Very good.

Now bringing your awareness to your neck,

The front,

The back,

To your shoulders,

The space in between your shoulders.

And again,

Just scan for any areas that have a bit of tension in them,

Using your breath to melt it or dissolve it away and let it go.

Slowly and slowly breathing in and deeply and slowly breathing out.

Your body awareness is now moving down towards your chest,

Your torso,

And your back.

Simply direct your breath to these areas again and allow it to offer relaxation and comfort and support.

Take some time to observe your arms,

Your elbows,

Your wrist,

Your hands,

And your fingers.

Focusing any areas where you want to let go and allow the breath to move through.

Bring down again to your stomach,

Your pelvis,

Your lower back,

Your bottom,

The hip sockets.

Slowly observe,

Is there any tension that you can let go of now?

Breathing into it,

Allowing the exhalation to dissolve it and relax it further.

Now moving further down again,

Awareness is moving towards your legs,

Your thighs,

The front of your thighs,

The back of your thighs,

And all around your knees and down the front and the back of your calves.

Where can you let go of any tension or relax these areas further?

Let your breath guide or allow these areas to simply loosen their hold.

Moving on down towards your ankles,

Your feet,

Toes,

And the soles of your feet.

Relax,

Breathe,

And let any tension fade away.

Breathing in,

Breathing out,

Turning loose,

And letting go.

It feels so very good to be relaxed and to release the tension in your body.

So I'd like to invite you to take a few more moments to scan your body on your own,

Up from the bottoms of your feet to the top of your head where we started.

And just again,

Allow yourself to breathe through any leftover residual areas that might just need a little bit more of relaxation.

Letting your breath wash it away.

Relaxed,

Calm,

And peaceful and safe.

So now that you are in a deeper state of relaxation and calmness,

Let's get ready to dive a little bit deeper and do the work that you are here to do.

You now have an excellent awareness of your body and how your breath can help you and relax you and dissolve tension.

This is an extremely important tool that you can use at any time.

So now we will begin to work with our emotions very slowly.

Breathing deeply in and deeply out.

Knowing that you are in a safe and peaceful place.

Just like we relaxed our body with our breath,

We can do the same thing with our feelings and our thoughts.

So I'd like to invite you now to call up your hurt.

It doesn't matter what it is.

It could be something that happened a long time ago or maybe it's something that has happened in your life at the current moment or maybe it's even something that you know you need to face in the future.

But let's just stick with one thing that you can identify somehow.

The purpose of this is not to judge or to analyze or really even recall all of the events that took place around it.

It is simply to just bring it into your awareness to begin connecting with it.

Breathing in,

Breathing out in a gentle state of relaxation.

Again remember if any tension or discomfort starts to arise again,

All you have to do is direct your breath to it.

Your breath is your friend and it's here to support you.

So let's start to work even further with whatever this hurt is for you.

I'd like for you to take another deep breath and while doing so just try to give it a name,

Something simple.

Perhaps it's an emotion which we can experience a variety of when we're hurt.

It could be related to anger,

Sadness,

Frustration,

Fear,

Whatever.

Feeling that it's truly okay to feel these feelings.

They're yours and they are a natural response.

Just work with this for a minute while breathing calmly and deeply,

Very relaxed and being very aware of your breath and your body.

As you call it up,

What do you notice?

Does your breathing change,

Does your heart rate do something different?

Does the tension in your body begin to resurface or make itself known again?

If so,

This is okay,

Not judging,

Just observing.

As you experience these sensations,

Just ask your breath again to assist you and to help you and to support you.

Breathing in and breathing out.

So taking it one step further,

I'd like to invite you to imagine that this hurt or this feeling or whatever has a color or a hue.

Just take a few moments and see if you can identify it.

There's absolutely no wrong or right here.

If this is kind of hard to do,

That's okay,

Just try to give it your best shot.

Breathing in and breathing out.

Very good.

Now try to imagine that it has maybe a texture or a shape.

Again breathing calmly.

Imagine that it maybe has a sound or a frequency or any other sensations that you can identify it with.

Again breathing calmly,

Relaxing into it again with no judgment.

Taking it another step further.

I'd like to invite you to imagine if you will that this hurt that you called up has a spot in your body somewhere where it lives or hangs out most of the time.

Just really try to connect to where it is.

For some people it's in their chest or their shoulders or in the deep pits of their stomach,

Maybe even in their hands or their hips.

Maybe it's even hiding somewhere and you're just not sure and that's okay also.

The goal is to learn where the hurt is stored in our body because this is just another level of awareness that we can use to learn how to work through it more effectively and eventually release it.

While breathing just take a few moments to work with this.

Use your breath when the feelings come up without judgment or criticism and allow it to guide you through these sensations.

Breathing.

Relaxing.

Seeing.

Witnessing.

Observing.

Should any other feelings or sensations come up for you,

Allow yourself the opportunity to just let them flow.

Now is the time to do so.

For instance,

If you want to cry,

Allow yourself to do so.

It's okay.

If you want to clench your fist,

Allow yourself to do so now.

It's okay.

Just sit with this for a bit and use your breath to support you.

The whole purpose of doing this is to actually feel these things so that they can flow through us and eventually pass,

Kind of like clouds floating by in the sky.

When we try to restrict these feelings or bury them or hide them,

They just don't flow through.

Breathing and relaxing while your breath supports you.

If you were able to imagine your hurt as a color or sound or sensation or where it is in your body,

I'd like to invite you now to imagine that in some way,

Whatever you identified it as is beginning to shift.

And you're able to give it permission to do so.

For instance,

If it was a particular color for you,

It's now beginning to change its hue a bit.

Or if it was a shape or a sound,

You might notice some differences in that now.

And it's okay.

Just breathe and connect with this for a few moments as you can.

Now,

If there was also somewhere particular in your body,

The hurt was hanging around.

Imagine that it's starting to shift as well.

It's loosening its hold.

Or maybe it's even ready to release itself completely from your body.

All in all,

What is it like to witness these subtle changes?

Breathing calmly,

Again,

Just sit and work with this for a bit with patience and again,

No judgment.

And knowing that in doing so,

You are actually working through the hurt.

And you are currently giving yourself the tools and the permission to allow it to somehow loosen its grip a bit.

And this is a very good thing.

Breathing,

Connecting,

Witnessing and allowing and potentially releasing.

This is the beginning stage of working and processing through your hurts.

You now have a much greater level of awareness with what is going on.

And you will be more prepared to work through it as opposed to around it.

And I would like to encourage you to take a moment to acknowledge that this is a healing process and can take some time.

I'd like to also ask that you take a few moments to just commend yourself for being so brave and honest to work through this.

This is not always easy work.

While feelings may continue to surface from time to time and more need for processing may come about,

You have the confidence in your ability that you have specific tools that you can use to work through them.

Your breath,

Your awareness of your body and your ability to work through certain sensations and become aware of them and maybe even shift them to some degree.

And you can use these tools at any time you need and they will help you.

And remember,

It's okay.

You are okay.

And you are doing good work.

So in closing,

Take some moments to just breathe,

Relax.

And very slowly and gently coming back to your regular levels of awareness when you are ready.

However,

When you come back this time,

You are somehow feeling more calm,

More relaxed,

Maybe even lighter,

Freer.

And then there's this deep sense of love for yourself and for others who may have had hurts as well.

By working through our pain,

We can learn how to release it and then we can learn to be more peaceful human beings.

Sometimes the only way is through.

Thank you for taking the time to work through your hurts.

Please revisit as needed and ask for outside support if you feel you need it.

Just be gentle with yourself.

You're doing amazing work.

You're gaining insight.

And through that,

There is truth and freedom in the process.

So until next time,

Be well,

Be happy,

And be free.

Which we can experience a variety of when we're hurt.

Reviews

Absolutely inspirational and very comforting while holding your hand to address. Whatever hurt you have going on in your life. Highly recommended to listen to.

I found this was simple, gentle, helpful, and encouraging.

Thank you for helping me in this very difficult time

Wow. Aren't we addicted to the quick fix! Thank you for making me take time and delve deep. Deceptively simple, but gentle and profound. For me, it will take a few sessions. Thank you.

That was amazing- your voice was calming- I just wish it was shorter 🙏🔵💙🙏

So.powerful, thankyou, have not been able to shift the rock of pain from my chest since Sunday, this has really helped me work through the hurt x

Perfect voice, perfect guidance for moving gently through pain.

The first few times, I tried to do this meditation I fell asleep soundly. Then when I was able to complete it, I kept feeling the chronic pain from a car accident and it helped me to manage the pain. Thank you

That was a very powerful experience for me. Thank you so much!

Thank you, it was wounderful <3

This one made me cry, great meditation, thank you.

Thank you. This meditation has helped me get recognize and work with a number of emotions. I keep coming back.

That really helped.

This meditation deepens your breathing and relaxes tension before inviting you to work on a hurt. I've practiced this several times and I find that it helps. Progress for me is incremental, but always forward

Thank you. I have a great amount of pain stored inside of me and this helped with the release process.

This helped me.

It was such a freeing meditation. The imagery allowed me to let go although I cried. Will return to it.

Very intense, incredibly helpful. I will be returning to this again and again. Thank you very much. ❤